10 Ways to Prevent Breast Cancer

October is Breast Cancer Awareness Month, but they ought to not wait until this month to implement prevention methods. With that said I desired to share some tips that can help reduce your chance of developing breast cancer.

There is a 1 in 8 chance of developing breast cancer in your life, but hopefully with this plan the odds will alter. Although there's lots of drugs on the market & far research is being done, the odds of a woman getting cancer in her lifetime are not shrinking.

It seems that diet has a lot to do with the handling of this illness & it is something they can definitely control. Diet has be proven to be the most effective way to reduce your risk. There's lots of other suggestions such as exercise but today they will focus on 10 simple ways you can alter your diet & start defending yourself today.

1. Reduce your Fat - Limit your fat intake by 20 percent of your overall caloric intake. Research has proven that a diet high in fat will increase the risk of breast cancer. High fat diets have also been proven to produce chemicals in the intestine that bacteria convert to carcinogenic estrogens. These estrogens can then be stored in the fatty tissue of the breast, making the cells in the area more susceptible to cancer growth.
2. Select Crunchy Veggies - Eat lots of cruciferous vegetables such as broccoli, brussel sprouts, cabbage, turnips & cauliflower. It is best to steam them or eat them raw to best preserve their cancer fighting nutrients. These types of vegetables contain sulfurous compounds called indoles, which have shown to help eliminate estrogen from the body & prevent it from triggering the growth of breast cancer.
3. Increase your Fiber - Get lots of fiber from foods such as vegetables & fruits, legumes & whole grains. The fiber tends to interrupt the metabolism of estrogen & decreases the blood levels of estrogen. The high levels of blood estrogen in the body are close in relation to higher risk of breast cancer. High fiber diets have been shown to reduce the risk of of breast cancer by up to 54 percent.
4. Try Seaweed- Try eating seaweeds such as kelp & nori or think about taking spirulina (blue algae) & chlorella in a glass of juice every day. High consumptions of kelp may describe the lower incidence of breast cancer in Japanese ladies. Kelp & chlorella have shown to have anti-carcinogenic effects.
5. Soy Secret - It is smart to eat soy products such as tofu, miso or tempeh. Soybeans & other soy products contain a plant estrogen called genistein. This plant estrogen binds to receptors in the breast, making it impossible for potentially cancer causing forms of estrogen to connect with breast cells.
6. Shop organic - Buy organic foods such as fruits, vegetables, meates, dairy & grains when ever feasible. Organic products do not contain pesticides that have been linked to breast cancer. Dairy products & meats that are certified organic do not contain any growth hormones, such as bovine, a chemical usually fed to cows. This chemical has been shown to promote the growth of breast cancer cells.
7. Eat Fish - Eat at least 3 servings of icy water fish a week. Some icy water fish are tuna, salmon, halibute, cod & sardines. In the event you cannot eat fish you can take fish oil capsules or vegetarian supplements. The omega-3 oils inhibit the effects of compounds known as prostaglandins. Prostaglandins have been associated with inflammation that will suppress the immune systems's ability to identify tumors. A higher consumption of fish & fish oil has been found to reduce the cases of cancer.
8. Select the right oils - Avoid canola oil, safflower oil, sesame oil & margarine. It is best to make use of virgin & extra-virgin olive oil when cooking. Flaxseed oil is also wise to make use of as long as it is not heated; can be added to foods already cooked. Olive oil, a monounsaturated fat has been linked to lower rates of cancer. Trans fats also called hydrogenated oils chiefly present in margarine have been linked with high rates of cancer.
9. Add phytonutrients to your diet - Introduce nuts, legumes, seeds as well as fruits as well as a variety of vegetables to your diet. These particular foods contain phytonutrients. Phytonutrients are plant compounds that protect against cellular destroy & prevent cancer growth. Cooking with herbs such as dill, which contains a phytochemical called limonene, is important for breast protection & rosemary has antioxidant & anti-tumor properties.
10. Mushrooms - Mushrooms have medicinal properties. Some medicinal mushrooms include the Japanese variety of shiitake & maitake. Studies have shown that maitake mushrooms actually stimulate the immune function & prevent tumor growth. The ingredients in maitake mushrooms do not kill the cancer cells directly, it activates the immune method defending against breast cancer. Shitake mushrooms have also been found to boost the immune method.